10-05-23

Back Squats
3 Rounds x 5 Reps
*All Pause – Adding Weight
5 Rounds x 3 Reps
*No Pause – Adding Weight

14′ AMRAP
20 Wallballs
20 Walking Lunges (w/ball)
20 HR Push Ups (1 sec pause at top)

10-04-23

4 Rounds
10 Alt DB Curls
20 Alt DB Bent Over Rows
5 DB Deadlifts

20′ AMRAP
40/30 cal Row or Ski
100 Single Unders
25 Knees to Elbows
200m Run

10-03-23

Push Press
10-6-3-3-3-3-3
Working to Heavy 3
*2 Power Cleans at Each Weight

12′ AMRAP
1-2-3-4-5-6…
Deadlifts
Hang Power Cleans
Burpees Over Bar

10-02-23

4 Rounds:
5 Staggered Romanian KB DL per Leg
3 Pause Goblet Squats
:30 One Legged Stand per Leg

2′ Quick WOD
10 Russian KB Swings
10 Airsquats

For Time: Jackie
1000m Row
50 Thrusters 45/35
30 Pullups

09-29-23

12′ to Find
4RM Hang Clean
Don’t be skeert to squat!

11′ AMRAP
5-10-15-20…..
Burpees
10-20-30-40….
Step Ups or Box Jumps

09-28-23

Strength
DBL DB Bench Complex
4 Rounds of 2-4-6-8 from Incline to Flat

15′ AMRAP
400m Run
Rest 1′
Repeat

09-27-23

Deadlifts
8 Sets x 3 Reps
Work to Heavy 3 TNG

10′ AMRAP
30 DU / 75 Singles
20 Lunge Steps (DB 1/4 of DL)
5 Burpees

09-26-23

20′ AMRAP
30/25 Cal Row or Ski
5 Cleans
10 CG Bench Press

09-25-23

Strength:
6 Sets x 5 Reps
Push Press
*3 Front Squats After Each Set
Add Weight Each Set

WOD 1. 3 Rounds
:15 Max Front Squats
:45 Rest

WOD 2. 12′ AMRAP
15 KB Swings American 53/44
25 Abmat Sit Ups

09-22-23

4 Rounds:
10 DBL DB Bicep Curls
20 Alt Bent Over Rows
5 Burpee DB DL

Team of 2 – 18′ AMRAP
20/17 Cal Row or Ski
10 STO 115/85
200m Run
15 Wallballs
10 Burpees Over Bar